Workout

Warm-up (500)
400 swim
100 kick

Set (400)
8 x 50 IM on 1:00

Set (700)
6 x 100 on 1:45
75 easy IM order + 25 fast free
...10 sec rest at the wall
then 100 easy on 2:00

Set (1600)
2 rounds
200 free fist drill on 3:00
8 x 75 free/stroke/free on 1:15
...5 cb on free
  
Cool-down (200)
200 easy